Threshold 3 x 15 min
Three 15 minute efforts at 95 to 100% of FTP with six minutes easy between, 45 minutes of threshold work for experienced riders.
- Duration
- 1 h 28 min
- Effort
- 93
- Level
- Advanced
- Focus zone
- Threshold
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy spin, build gradually | 12 min | 45 → 70% FTP55 → 72% HRmax |
| 2 | IntervalTempo Short tempo to wake the legs | 3 min | 80-85% FTP78-85% HRmax |
| 3 ×Repeat these steps | |||
| 3.1 | IntervalThreshold Threshold, even power | 15 min | 95-100% FTP87-93% HRmax |
| 3.2 | RecoveryRecovery Easy spin, carbohydrate drink | 6 min | 40-55% FTP50-65% HRmax |
| 4 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 65 → 45% FTP70 → 55% HRmax |
About this workout
Forty-five minutes at threshold is a heavy session. Three blocks of 15 minutes make it possible with good form, as long as the pacing is careful. It builds the sustained power needed for time trials, long climbs and breakaways, and it is a natural step after 2 x 15 and 4 x 10 minutes.
Warm up for 12 minutes and add three minutes at tempo. Ride each block at 95 to 100% of FTP, with six minutes of easy spinning between. Fuel with a carbohydrate drink. The third block is where the session does its work. If it falls clearly below target, accept that as the limit for today and cool down.
It suits advanced riders in the build phase. Allow at least two easy days after this session before the next hard one. Progress to 2 x 20 or 3 x 20 minutes.
Tips
- Drink carbohydrate during the session, not just water.
- Ride the first block at 95%.
- Plan two easy days afterward.
Good forTime trialRoad raceGran fondo
Season phaseBuild